Protein at breakfast can keep you feeling your best all morning. If you're vegetarian, many foods that are otherwise considered a must for a high-protein breakfast are be off the table and your plate. Vegetarians have a world of options, and you don't even have to turn to eggs for a healthy high-protein breakfast that is easy to prep on busy mornings.
Both hot and cold cereals are a popular breakfast choice for a reason. They're fast, practical and can be quite filling. Skip the sugar coated cereal in favor of a high-protein cereal, or add a sprinkle of nuts to a bowl of your favorite cereal. Experiment with high-protein grains, like quinoa, in place of your usual oats or cream of wheat. Nuts pair especially well with granola or oatmeal. Top your cereal with milk or soy milk.
Nut butters, like peanut butter or almond butter, are a natural choice for a fast, vegetarian breakfast. Top whole grain toast or a whole wheat waffle with 2 tbsp. of an all natural nut butter. Top with fresh berries or sliced tart apple if the kids prefer something sweet in the morning. For a change, try a tortilla spread with nut butter and topped with raisins, apples, or bananas.
Even picky kids enjoy shake-like smoothies. Combine soy milk, silken tofu, frozen bananas and berries, peaches or mango in a blender. Fortified soy milk provides essential calcium, while silken tofu lends a smooth texture and a boost of protein. Alternatively, use dairy milk and yogurt. Whir the ingredients together, then pour into glasses. Serve with a straw. Vary the fruit you use, or replace the soy milk with calcium-fortified orange juice for a slightly tart smoothie.
If you miss the flavor of eggs, or you're just looking for a cholesterol-free alternative, try a tofu scramble. The simplest tofu scrambles require only firm tofu, a bit of turmeric, and a sprinkle of vitamin-rich nutritional yeast. If you have trouble convincing your kids to eat turmeric, flavor the tofu with a ranch-flavored seasoning mix. You can dress up scrambles for adventurous eaters with your favorite vegetables, chilies, or a soy meat products. Serve up a tofu scramble on a morning when you have extra time, or wrap it into tortillas to go.
Eggs and Cheese
A world of high-protein breakfast combinations revolve around eggs and cheese. If you're in a rush, scramble the eggs and roll them up with some cheese in a whole-wheat tortilla for an easy-to-eat breakfast wrap. Make an egg and cheese omelet if you have a bit more time in the morning. Add your child's favorite veggies: mushrooms, peppers and tomatoes work well in omelets. For additional flavor in any of your egg dishes, mix some ranch-flavored seasoning mix into the eggs.
- "Vegan Brunch: Homestyle Recipes Worth Waking Up For"; Isa Chandra Moskowitz; 2009
- KidsHealth.org: Vegan Food Guide
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